Delicious Heart-Healthy Meals With 400 Calories or Less

By Eating Well Staff July 6th, 2020 | Image Source: Eating Well

Whether it’s breakfast, lunch or dinner, these heart-healthy recipes are a great meal option. These recipes meet the American Heart Association’s guide for low sodium and reduced saturated fat, so you can eat for a healthy heart. And as a bonus, each serving of these recipes has 400 calories or less. Recipes like Baked Banana-Nut Oatmeal Cups and Grilled Salmon with Sweet Peppers are filling, delicious and can help you meet your nutrition goals.

Grilled Blackened Shrimp Tacos


Give juicy shrimp tacos a Cajun flavor spin with spices and a quick sear on a hot grill. An easy avocado mash adds creaminess to cool off the spicy kick. Source:, January 2019

Chicken, Quinoa & Veggie Bowl


With a whopping 19 grams of protein, this one-dish meal will keeping you feeling full and satisfied for hours. Source:, November 2017

Baked Banana-Nut Oatmeal Cups


Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. Feel free to swap out the pecans for any other nut–walnuts would be great–or omit them altogether. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week. Reheat in the microwave for about 40 seconds. Source:, June 2019

Mediterranean Broccoli Pasta Salad

Photographer: Jennifer Causey Food Stylist: Erin Merhar Prop Stylist: Christina Daley


We’ve loaded this healthy pasta salad with vegetables and flavors of the Mediterranean. Sun-dried tomatoes and a touch of lemon zest jazz up the dressing, while tender-crisp broccoli florets cook alongside the pasta, making assembly (and cleanup!) a breeze. Source:, January 2020

Salmon with Chopped Tomatillo Salad


We made this chopped salad with pico de gallo in mind. Tangy tomatillos add fresh crunch to the classic mixture of tomatoes, cilantro and onion to brighten up this broiled salmon recipe. Source: EatingWell Magazine, July / August 2020

Breakfast Beans with Microwave-Poached Egg


In Costa Rica, this popular breakfast bean dish is called gallo pinto, which means spotted rooster, referring to the dark beans amid the pale rice. We call for cooked barley here, but you can use whatever leftover cooked grain you may have on hand. Source: Diabetic Living Magazine, Summer 2020

Grilled Salmon with Sweet Peppers


It may seem counterintuitive to start the fish skin-side up. But when you flip it, the fish skin captures the juices as it finishes cooking for extra-flavorful results. Serve with chimichurri sauce (see Associated Recipe). Source: EatingWell Magazine, June 2020

Shrimp & Chicken Congee


This recipe for savory rice porridge comes from EatingWell’s Test Kitchen manager, Breana Lai Killeen, who shared it for Father’s Day because it is one of her father’s favorite dishes. “In the U.S., this dish is called congee, but in Hong Kong, we call it jok,” she says. “My dad’s version was always pretty bland, but this recipe is adapted from one in the cookbook A Place at the Table from a Laotian chef who, just like me, is a first-generation Asian raised in North Carolina.” Congee can be eaten for breakfast, lunch or dinner, and leftovers freeze well. Source:, June 2020

Oatmeal Pancakes with Maple Fruit


Have a full house and need a breakfast idea? Here’s a quick pancake recipe that serves eight! Everyone at your table will enjoy these filling oatmeal-buttermilk pancackes, topped with fresh fruit and a decadent cinnamon-maple sauce. Source: Diabetic Living Magazine

Veggie & Hummus Sandwich


This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood. Source:, August 2017

Chickpeas with Peppers & Eggs


This easy vegetarian recipe incorporates a vibrant array of spices, including cumin seeds, turmeric, and smoked paprika. If you can’t find an Anaheim chile, substitute a half to a whole jalapeño pepper, depending on your spice tolerance. Source: Diabetic Living Magazine, Summer 2020

Spicy Tomato & Arugula Pasta


The simplicity of this healthy pasta recipe makes it good family fare. For a touch of heat, mild Anaheim chiles are augmented with crushed red pepper and garlic. Source: EatingWell Magazine, May 2020

Sweet & Peppery Flank Steak with Shishitos


This flank steak recipe comes together easily on a baking sheet, but if you’re itching to take it outside, fire up the grill instead. Just be sure to use a grill basket for the peppers so you don’t end up chasing them around the grates, or worse, losing them to the fire. Source: EatingWell Magazine, May 2020

Kale & Roasted Sweet Potato Hash


This one-pan hash makes an easy fall dinner or a simple dish for a healthy brunch. You can even poach the eggs ahead of time–slip them into steaming-hot water to rewarm them just before serving. Source: Diabetic Living Magazine, Winter 2020

Chickpea & Potato Curry


This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up. Source: EatingWell Magazine, November 2019

Green Goddess Quinoa Bowls with Arugula & Shrimp


We’re taking advantage of all the healthy items you can find at your local specialty grocery store to create these healthy meal-prep lunches. To add extra protein (while minimizing prep time), we’re using fully cooked quinoa and cooked shrimp, both of which you can find in the freezer section. With a few more simple items, including bottled salad dressing, you’ll have all the ingredients you need to make these high-protein lunch bowls in under 20 minutes. Source:, September 2019

Tabbouleh with Pan-Seared Chicken


Tabbouleh is a Lebanese dish that relies on plenty of fresh parsley and just a hint of mint. Here, we add pan-seared chicken to transform this tabbouleh recipe into a heartier meal. Source: Diabetic Living Magazine, Spring 2020

Spinach & Egg Scramble with Raspberries



This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories. Source:, December 2018

Easy Grilled Shrimp with Cilantro Salsa Verde


Fresh cilantro, parsley, and lime juice make a tangy green salsa that adds lively flavor to this easy grilled shrimp recipe. Source: Diabetic Living Magazine, Spring 2020

Quick Beef Pho


Traditional Vietnamese beef pho involves simmering whole herbs and aromatics for hours to achieve a rich, clear broth with a deep flavor; this shortcut version simmers ground spices for just 15 minutes, yet still achieves a savory, rich broth. Source: Diabetic Living Magazine, Spring 2020

Fig & Ricotta Overnight Oats


With just a bit of work before bed, you can have a fast but decadent breakfast in the morning. These overnight oats “cook” while you sleep. Toast almonds and chop figs the night before, so that when you rise, you can just stir in the fruit, nuts, honey and ricotta cheese for a hearty, sweet and creamy breakfast. Source:, December 2018

Bruschetta-Topped Crispy Baked Chicken


A fresh tomato-and-basil topping on panko-crusted chicken cutlets makes an easy meal for family or casual entertaining. Source:, February 2020

Mexican Breakfast Scramble

In this zesty Mexican-inspired recipe, queso fresco cheese, peppers, onion, chicken sausage, and eggs are cooked up with crisp corn tortilla pieces, and garnished with jalapeño and cilantro. You may not be able to eat this with your hands like a breakfast tortilla wrap, but trust us–you’ll enjoy every forkful! Source: Diabetic Living Magazine

Author: Eating Well Staff

Source: Eating Well: 23 Heart-Healthy Recipes with 400 Calories or Less

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